Let Your Fear Motivate You

My grandmother’s hobby was reading “Real Life Detective” magazines and every night, even if it was 100 degrees, she would lock our house tight, so no “bad guys” would get in. She didn’t answer the door to strangers, leave the house unattended or let us walk anywhere alone. Once when I was allowed to babysit, she sent the police to check on me because I hadn’t answered the phone as she’d instructed. Though the police confirmed everything was fine (the phone cord had come unplugged from the wall) I was not allowed to babysit again. Add the horrors of the evening news to the “real life” kidnapping, murders and rapes in her magazines and her paranoia knew no bounds.


Long story short, I grew up afraid, because I was taught to be afraid…..but what if I wasn’t?

What if I was taught to understand my fear on a physical and psychological level? What if I was taught to use my instincts to recognize the signs of a bad situation? What if I was taught to be prepared?

What if?!

This leads to the real question, a hard question imprinted on me in my youth and the reason for this post.

What if something bad happens to me and my family?

I’ve been lucky and have never been the victim of a violent attack, but if it comes up, I want to know my answer.

How is that possible, you ask? To know the answer to that question when there are so many bad things that could happen?

Here’s the thing…..there is no way to know the answer to that question, but it is possible to know MY answer to that question.

It is possible to train myself and my family to think, react and/or fight should something bad happen. To know how far I am willing to go to protect myself, my family or another person beforehand. To understand submission may be my only choice until another option appears or to steel myself mentally should I fight with everything I have and still have a bad outcome.

Does that seem possible now? Do you know YOUR answer to that question?

As a woman, I don’t want the burden of my safety to fall on my husband’s shoulders and I don’t want the safety of my family left to peace officers that may never arrive. Do you?

I have taken many courses over the years, including level 1 & 2 full contact “Model Mugging” courses, a local S.P.E.A.R personal defense readiness seminar and I've signed up for another course called Be Your Own Bodygaurd (BYOB) which is being held at Crossfit Anywhere in Folsom on August 18th.

(Here is the link if you are interested: http://www.regonline.com/builder/site/Default.aspx?EventID=1111220)

Before you write me off as a proponent of being a whack-a-doodle, heavily armed, hermit in the woods, I’m not. Or think taking this class was fueled by the recent shooting in Colorado; it wasn’t, but how timely.

This is me, sharing my thoughts on something I feel is important and maybe by sharing my thoughts it will become important to you too.
I’m not trying to be Rambo, I’m just done being afraid.

Duff

Finding My Way

Perhaps I am the only one, but have you ever had a moment in your fitness journey when you wonder, "WHY am I doing this?"

I know working out is good for me physically.
I know if I keep going I will get beter, faster and stronger.
I know being leaner is better for my heart and my self-esteem.

I know all these things and more, but here is the knowledge I'm having issues with:

I know there is no end to this journey.
I know being consistent is key to reaching my goals.
I know the weight will creep back on if I don't workout and eat healthier.
I know my priorities have changed as my kids have gotten older.
I know I need to find a friend, bond, community where I am working out or I won't go.

And knowing is half the battle right?

Anyway, I'm trying out a new place and so far everyone seems really nice, but everything still feels wrong.

Maybe it is because I am about the slowest person on the board every wod.
Maybe it is because I miss my old gym and my friends.
Maybe it is because this stuff is still hard and kicks my ass even though I have been doing it for 2.5 years.
Maybe it is because my weight and body fat are not where I want them to be.
Maybe it is just me...maybe I have changed and not for the better.

I feel like I want to have an "it's me, not you" talk with Crossfit, and sadly, in my heart, I know it really IS me that is the problem!

Still finding my way, and hoping to get back that spark, that love, that obsession with Crossfit I had when I started.....or if not that youthful infatuation, a sane, mature love that will take me through the years.

MM

My 10K Kettlebell Challenge

Let me preface this story by saying, I am, by no means, an advocate of high volume challenges. This is just me satisfying my curiosity and sharing my personal experience.

On January 1, 2012, I started a kettlebell swinging challenge. The goal was 10,000 kettlebell swings in 31 days.

Swings 1-3,000: The challenge started out pretty fun. I did 1 & 2 arm swings, I varied the weight and played around with fully vertical and eye level swings. While the volume I needed to complete each day was challenging (about 333 swings) the idea was really exciting. I kept the weight light and tried to focus on my form.

As my swings added up, I could feel my latissimus dorsi (lats) and core muscles getting tighter but I also felt a pinch in my left shoulder joint. I took this as a cue to take down the kettlebell weight and rest more. (Only 7,000 to go! Yikes!?)

Swings 3,000-6,000: Though mobility WODs and stretching help prevent injury, they are always last on my “to-do” list. This challenge forced me to take warming up, stretching and cooling down very seriously and it is a habit I plan to keep once this challenge is over. The weight I am using is still on the lighter side, but my glutes feel stronger and the pinch in my left shoulder joint has gone…..and moved to my right hip flexor. (Time to break out the foam roller.)

Swings 6,000-9,000: I purchased my own kettlebell (as a Christmas gift to myself) and fear I will never, ever want to use it again once this challenge is over. My hands are sore and my left trapezius (trap muscle) aches all the time. On the bright side, my endurance has definitely increased and 100-200 kettlebell swings are not as daunting as they used to be. I found breaking a larger set, like 100 swings, into smaller more manageable sets of 10 x 10 swings throughout the day definitely helped me chip away at the number. (Thank goodness, I am over half way done.)

Swings 9,000-10,000: I am DONE! You’d think 1,000 swings would seem like a drop in the bucket compared to the 9,000 swings I’d already completed, but these were the hardest swings by far. My initial motivation had waned and I was just plain tired. Am I glad I finished? Let’s just say, there are not enough hearts, butterflies, rainbows and unicorns in the world to reflect how happy I am. (I wish I could say more, but I am almost speechless with relief.)

If I were to do this again, or if you are thinking of doing something like this yourself, here are some things to consider.

Why are you doing this challenge?
If you are considering this kind of challenge to improve performance on a specific movement, then this is not the path to take. You can get better at most movements (kettlebell swings, double-unders, push-ups, etc.) by doing as little as 10 extra a day. At a lower volume, you can focus on getting better and continue to build your overall strength and endurance in your normal workouts.

Pick a volume that is right for you.
If you are a seasoned athlete, listening to your body should be second nature and you should know what volume is “too much” based on your lifestyle and general fitness goals.

For me 10,000 was a lot physically, but it turned out to be exhausting mentally. It took a lot of planning to fit in my swings each day and I think I would have enjoyed this challenge more at a lower volume using a heavier average kettlebell weight.

Know yourself.
I say the following out of kindness as a friend and fellow athlete: If you struggle with obsessive behaviors or have a tendency to hyper-focus this is not the type of challenge for you. Walk away and don’t look back.

We are programmed as CF athletes to push ourselves and never quit, but by the last week, I didn’t have a good reason to keep going. I only kept going because I said I was going to complete 10,000 kettlebell swings and I don’t commit to things lightly.

Was that the smartest move on my part? Probably not, and I should have adjusted the volume in week two to match how I was feeling.

When I started, this challenge was supposed to be fun and the final number was supposed to be flexible. Unfortunately, I got a little caught up and couldn’t allow myself to adjust (or quit) as I saw it as a failure rather than an intelligent decision based on the feedback my body was providing.

Would I call finishing this challenge a success? I haven’t decided yet, but I learned a little more about myself and I gained a new respect for kettlebells as well. That is something. :)

I hope by sharing my experience, both the good and the bad, I haven’t turned you off of kettlebells. As far as equipment goes, a kettlebell is a simple, relatively inexpensive tool that can provide a challenging full body work out just about anywhere. You can do Turkish get-ups, push-presses, cleans, snatches, renegade rows, farmer walks, dead lifts, push-ups and a host of other movements. The list is really endless and you don’t have to do thousands of reps to get stronger.(I swear!)

Ever the student,
MM

Making Time

Recent changes in my life have thrown a wrench in my carefully crafted routine. My old routine included office time, friends and working out 2-3 days a week as well as time for my family. It was wonderful.

However, once school started (for both kids at different schools), my husband went back to work and we found out a loved one was very ill, my old routine crumbled. My days are now fuller and long story short; my workouts were the first thing to suffer.

But I wasn’t too worried. I’d been doing Crossfit for two years with a fantastic group of motivated people and I’d learned a lot. I had a good set of dumbbells, a jump rope, a pull up bar and lots of body weight movements at my disposal. I was sure I could keep my workouts going (at home) as well as get to the gym once a week. Constantly varied, right? I had this!

Wishful thinking.

Two month trying to create a new routine and I can feel the fitness I worked so hard to achieve slipping away. I get dressed to work out and get sucked into work. I make time in the evening to run after the kids go to bed, and end up doing chores or flopping into bed myself. On a good week, I get to the gym once and fit in one workout at home. I didn’t think I’d feel so lost and unmotivated without my Crossfit tribe, but I do.

I am certain this is just an adjustment period, but how do you make time for yourself? Time to work out, to plan meals, to make good choices and still care for the people you love?

How do you hold yourself accountable when you don’t have a “tribe” there to push you?

A little lost, but figuring it out.
MM

Bigger Picture

After a particularly hard work out, a dear friend wondered aloud, “Why do we do this to ourselves?”

Usually I’d have some pithy answer handy, that would make us both laugh, but I had nothing. I felt tired, sore and broken…both mentally and physically. I gave her a half-hearted smile and said, “Because it is better than the alternative?” (The alternative meant feeling old, unhealthy and stagnant.) I’d lived the alternative most of my life and had no plans to go back, but at that moment, I was beginning to question my future with CrossFit.

“Why was I doing this to myself?”

I thought on this question long and hard and it took me several weeks to find the answer. I made a list of pros and cons and in the end; I had to strip my experience of both to see what was left. For me the “bad” was my ego and that inner-voice telling me I suck, it was the whiteboard, the scrapes, rips and bruises, and the “good” was a great group of CrossFit friends and a stronger, healthier body.

But what if I removed the “good”, would I still want to participate?

In the end the simplified answer was, “Yes, because I enjoy it.” Plain and simple, I enjoy the challenge and being fit helps me enjoy the rest of my life more. But I won’t lie, having people around who support me makes the experience a helluva lot better. In fact, some days it is all that gets me through the door.

I’ve also made a point to track my progress better and set attainable goals. And let me tell ya, there is nothing better than reaching a goal you have worked your tail off to achieve. It took me nearly 16 months of ring rows, jumping pull-ups, big bands, small bands and one teeny, tiny band to get my unassisted pull-ups. But when it happened, I was so proud I jumped around the gym like a fool!

However, after my initial joy, I got a little quiet, a little embarrassed even. I mean it took me 16 months to do something others were doing in 4 months.

What did I have to be so proud of?

The next time I was in the gym, I grabbed the pull-up bar with silent excitement and did another pull-up. I was doing the happy dance in my mind and then something nice happened, a small sort of kindness that finally cleared my head. Someone I’d been working out with for months, someone I looked up to, she noticed too...she knew I’d been working on pull-ups forever and she let me know how happy she was for me. That small act of kindness lifted my spirits and nearly broke my heart at the same time. It was just what I needed.

So, to finally answer your question, my dear friend, “Why do we do this to ourselves?”

Because it IS better than the alternative and if you look at your experience honestly, you already know the answer. When the workout kicks your behind and you feel like you want to quit, you won’t and I will be happy for you and in that crazy, scary, wonderful CrossFit sort of way, you enjoy the challenge too.


Going strong and I am not done yet,
MM

PS: Take photos, write journals and chart your progress diligently. These things have helped me stay on track and motivated over the long haul.


July 2009 - Just before I started CrossFit. I'm in the black tee.




November 2009 - First month at the new box.




March 2010 - Trip to the CrossFit Sectionals




May 2010 - Affiliate Team Competition. That log was HEAVY!




September 2010 - Slowest time on the board but Rx!




October 2010 - Back on the water after a 13 year absence! We placed 2nd.




December 2010 - CIM Relay Team. Tired, but finished 7 miles no problem!




February 2011 - Wall Climbs? Who knew!?!





Hiked 10 miles and still smiling!!

Small Goals...Small Victories

I dragged myself out of bed this morning hoping a good workout would help me shake this funk, but unfortunately it did the opposite. Instead of calming my thoughts, a stream of self-deprecation has joined the hum of the hamster wheel already spinning in my head. Now I'm not only unfocused, but slightly injured and feel like I'm losing the battle with the cold I’ve been fighting off for 2 weeks.

But I’m a strong woman, so I’ll concoct a plan to push through this funk. With a little more effort, my mood could be better, right? If I focus on all the really important things I’m supposed to be doing like….making all my meals with organic ingredients, getting all the laundry washed, folded and put away nightly, being attentive to my family’s current and perceived needs and adding another workout (or two) to my roster…..that oughta fix it! Right? To be better, faster and stronger, I need to work harder, do more in less time and never give up! Right?!

WRONG.

I am so flipping tired I’m barely making sense. Try as I might, I can’t keep up. I may honestly scream if I’m asked to do any more than I’m already doing. Which means for today my “best” isn’t going to be that great but it is going to have to suffice.

So…my grand plan consists of focusing on small goals, like hanging out with my kids, sharing a meal, watching a DVD with my husband and getting to bed at a reasonable hour. I am going to take a hot shower, stretch my aching muscles, reassess my life then make a little chicken soup for my soul from the following recipe. Or I might just go out and buy some soup and call it a day.

Mom's Cold-Season Chicken Soup Recipe

INGREDIENTS
•4 cups of homemade chicken stock
•Fat from the homemade chicken stock
•1 yellow onion, peeled and roughly diced
•2 carrots, sliced in half-inch slices (about the same amount as onion)
•2 celery stalks, sliced in 1/4 inch slices (about the same amount as the onion)
•1 Tbsp fresh parsley leaves
•1 Tbsp of chopped greens from a green onion (green part of the green onion)
•1/4 teaspoon poultry seasoning
•1/8 teaspoon (a pinch) of crushed red pepper flakes (or a small pinch of cayenne)
•Salt and pepper to taste

METHOD
In a 4 qt saucepan, heat a tablespoon of chicken fat (that has risen to the surface and solidified from your homemade stock) on medium high heat. If you don't have enough chicken fat, you can add some olive oil. Sauté the vegetables in the fat until the carrots are almost done. While you are sautéing the vegetables, add the seasoning - the poultry seasoning, the crushed red pepper flakes, a pinch of salt and a pinch of pepper. Seasoning like this during the cooking of the vegetables brings out their flavor. According to my mother, crushed red pepper flakes or cayenne is very helpful for a cold, which is why it is part of this recipe. Add the 4cups of stock. Bring to a low simmer. Add the fresh parsley and green onion greens. Check seasoning and adjust to taste.
Serves 3.

Full recipe post at: http://simplyrecipes.com/recipes/moms_cold-season_chicken_soup/

Not usually this grumpy, but tired of the chatter,
MM

Healthy New Year 2011!

If you’ve resolved to clean up your diet this month or perhaps you’ve committed to participate in a nutrition challenge, you are not alone! I consider myself a healthy eater, but this holiday season I indulged way more than I should have. I ate whatever I wanted, whenever I wanted and lots of it.

So to start the New Year off right, I am participating in a nutrition challenge at my gym. For me, this means committing to remove sugar, bread, pasta and most grains from my diet for the next 28 days (and hopefully beyond).

Whether you've decided to eliminate sugar, dairy, grains, processed foods or all of the above, the following websites should provide lots of inspiration, information and help you eat well along the way.

Good luck and good health!
MM
PS: Please feel free to share your recipes and how your diet/challenge experience is going so far, in the comments section!

Hearty “No Sugar/No Grain” Breakfast Recipes

Almond Banana Pancakes
http://www.marksdailyapple.com/almond-banana-pancakes/

Sausage and Egg Frittata
http://www.balancedbites.com/2010/12/easy-recipe-sausage-onion-frittata.html

Vegetable Latkes
http://www.marksdailyapple.com/vegetable-latkes/

Other ideas: Breakfast smoothies w/coconut milk, fruit, etc.


Yummy “No Sugar/No Grain” Lunch Recipes

Chicken “Noodle” Soup
http://www.elanaspantry.com/chicken-noodle-soup/

Asian Slaw (top with chicken or another protein)
http://www.elanaspantry.com/asian-slaw/

Other ideas: Tuna salad w/diced apple, celery, red onion, dill, mustard and avocado served in lettuce cups or w/no-sugar crackers like Melba toast.


Great “No Sugar/No Grain” Dinner Recipes

Primal Braised Short Ribs (a personal favorite!)
http://www.joyfulabode.com/2010/04/12/primal-braised-beef-short-rib-recipe/

Butternut Squash and Apple Soup with Bacon
http://www.finecooking.com/recipes/butternut-squash-soup-apple-bacon.aspx

Flank Steak Pinwheels
http://www.eatingwell.com/recipes/flank_steak_pinwheels.html

Other ideas: Roasted chicken w/roasted root vegetables like Brussels sprouts, turnips, carrots, etc.


Tasty “No Sugar/No Grain” Desserts (or a negligible amount)

Coconut Orange Pound Cake
http://thisprimallife.com/2009/06/coconut-orange-pound-cake-recipe/

Primal Carrot Cake
http://thisprimallife.com/2009/09/primal-carrot-cake-with-coconut-and-walnuts-recipe/

Other ideas: Nearly frozen plain yogurt w/fruit and a drizzle of honey. A decent ice cream substitute.


A few of my favorite “go-to” food & recipe blogs!

Balanced Bites—Lots of Paleo recipes and a seminar coming to CrossfitSAC soon!
http://www.balancedbites.com/

Elena’s Pantry—Gluten free and often low sugar/no grain recipes
http://www.elanaspantry.com/recipes/

Gluten-Free Girl and the Chef—Quirky family stories with lot of gluten free recipes
http://glutenfreegirl.com/

Mark’s Daily Apple—tons of information on why to lead a grain free life and loads of Primal/Grain Free recipes
http://www.marksdailyapple.com/

Simply Recipes—just that, tons of simple inspirational and easy to modify recipes
http://simplyrecipes.com/recipes/gluten-free/

The Joyful Abode—Primal/Grain Free recipes and lots of other ideas for the home
http://www.joyfulabode.com/

This Primal Life— Primal/Grain Free recipes
http://thisprimallife.com/category/recipes/

'Tis the Season

Twas the night before Christmas, the kids tucked in soundly,
when I heard the soft stirring of batter for brownies!

In a matter of minutes from the kitchen arose
the loveliest smell to hit anyones nose.

I tried to be strong, but my healthy resolve,
did slowly and surely begin to dissolve.

The holiday cookies, the cupcakes, the brittle,
with those tasty treats I could have just a little.

These brownies were different and hard to resist,
my husband was certainly off the “Nice” list!



I tried to ignore, the sweet, luscious smell
from the rich, warm, dark chocolate treats he made well.

I crept down the staircase on soft, silent feet
to just get a glimpse of my favorite sweet.

When the timer went “ding” I was off like a shot
and attacked that hot pan, right there on the spot!

The first, the second, the sixth bite was heaven,
but my tummy was telling me, “Please stop at seven!”

My moment of gluttony passed rather quickly,
when the smile on my face began to turn sickly.

And the last thing I thought as I groaned in the night...
”Please enjoy Christmas but try to eat right!!”




Happy and healthy holidays to you!
MM

Incredible Edible Eggs

One summer, when I was 12 years old I worked at an egg ranch in Loomis, Minnesota. Some cousins of mine worked there and let me help out on weekends to make a little pocket change. Those weekends I’d don a disposable face mask to protect myself from the dust and smell then collect eggs from the rows and rows of cages stacked four to six cages high. The clucking of what seemed like a thousand hens was only overshadowed by the constant roar of the exhaust fans turning overhead. I collected eggs, I learned to candle eggs and I even used a hot blade machine to trim the beaks off the hens. (Trimming the beak to remove the point keeps them from pecking each other to death while housed in close quarters.) I was paid $1 for every flat of eggs I collected and I even got to take a flat of eggs home with me. Despite the dust and smell, I thought it was all pretty cool.

In hindsight, it is a wonder I didn’t get hurt. (I mean, really, who lets a 12 year old use any tool called a “hot blade machine”!?) To this day, despite the novelty of a paying job, I remember being a little freaked out by the dark, impossibly long aisles of noisy, cramped cages and thinking, “This is just wrong.” Unfortunately, this is the standard at most industrial egg ranches.

Flash forward a few years (cough…26 years) and things have changed. Larger portions of the public are concerned about where their food comes from and how the animals that provide that food are treated. If you check your local grocery store there are more egg options than you can imagine! Free-range, Cage-free, Organic, Omega-3 enriched and your standard industrial ranch eggs. But which are best for you and what do all these options really mean?

Here are the basics:
Free-Range: The chickens are allowed access to the outside. Defined loosely, “free-range” could mean the owners open the doors of the building for 5 or more minutes a day. It does not mean the chickens ever leave the building or are treated humanely.

Cage-Free: The chickens are not “caged”. Defined loosely, “cage-free” could mean they are crammed into a giant building with no cages. It does not mean the chickens are allowed outside or treated humanely.

Organic: The chickens are fed organic chicken feed and are not treated with hormones or antibiotics. Defined loosely, “organic” only relates to the type of feed and medical treatment of the chickens. It does not mean the chickens are allowed outside or treated humanely.

Omega-3 Enriched: The chickens are fed a diet of flax seed and/or fish oils. While the eggs may contain up to 7 times the fatty acids of standard eggs, again, it does not mean the chickens are allowed outside or treated humanely.

So what is a shopper to do? Ideally, we hope the chickens who provide us eggs are allowed to run freely, fed nutritious foods, treated well and are generally happy, but that may not be the case. Here are some suggestions.

RESEARCH: Take a minute and look up the farm that provides your eggs. What standards do they use? How long have they been in business? How far do the eggs ship to get to you?

BUY LOCAL: Go to your local farmers markets and ask the farmers some questions. You may even be able to visit the farm and see how the chickens are raised! There are lots of family farms in the area like Chaffin Family Orchards. They are a local farm that provides fresh eggs as well as fruits, vegetables, olive oils and meats. http://chaffinfamilyorchards.com/ (We are lucky to have a friend nearby who raises a dozen chickens on his land. Yes, it takes an extra trip to buy eggs, but the kids love seeing the chickens and at 2$ a dozen, the price isn’t bad either.)

GET SOME CHICKENS: I know this is not feasible for everyone, but lots of neighborhoods are zoned rural/residential and allow chickens to be raised. With a little pre-planning you could have organic, free-range, cage-free, omega-3 enriched eggs delivered practically to your doorstep! (At least that is what I am hoping for! Right now, my chickens are just free-loading bug eaters.)

Sincerely,
MM
The chicken novice anxiously awaiting some eggs.
(originally posted on June 18, 2010 for Monson Family Farm.)


Chicks enjoying the day.



Kids feeding the chicks



Coop is primed and ready for paint.



Last coat of red!


PS: Since this post the coop is complete, the rooster is a pain and my hens have begun to lay eggs! We are getting 3-4 eggs a day!

Kale Chips? Yes Really.

I found this recipe on one of my favorite gluten free food blogs "Gluten-Free Girl and the Chef".

Just like "The Gluten Free Girl" aka: Shauna, I had heard much ado about kale chips but had never wanted to try them. I wasn't ready to hop on the "kale chip bandwagon" so to speak. But I am glad I did.

This recipe is easy, tasty and very addictive. It is kid/family friendly (if you can get your kids and family to try them) and I'm guessing easy to store. I'm guessing because I have yet to make more than I can gobble down in one day!!

My only recommendation would be go easy on the salt as a little goes a long way. Also, I didn't have smoked paprika, but even without it, the results were very tasty!

Baked Kale Chips

1/2 teaspoon kosher salt
1/4 teaspoon smoked paprika
1/4 teaspoon granulated garlic
3 large handfuls kale, torn into shreds
1 to 2 tablespoons extra-virgin olive oil

Preparing to bake. Preheat the oven to 350°. Line a baking sheet with aluminum foil. Combine the salt, smoked paprika, and garlic in a small bowl.

Wash the kale. Rinse the kale leaves, then put them in a salad spinner and spin until the green becomes a blur. Round and round, spinning and spinning — let the kale dry. After it comes out, dry it even more with paper towels. Those leaves should be bone dry.

Oiling the kale. Put the kale leaves in a large bowl. Drizzle over 1 tablespoon of the olive oil. Massage the oil into the leaves. You might need more. You might have larger hands than I do. Use your judgment.

Bake the chips. Arrange the kale chips onto the sheet try and slide it into the oven. Bake until the leaves are crisp to the touch but still a dark green. (When they turn brown, they turn bitter.) Check at the 12-minute mark, to be sure.

Remove them from the oven. Sprinkle with the garlic, smoked paprika and salt.

Let them cool a bit. Eat.

Access the whole blog and recipe here: http://glutenfreegirl.blogspot.com/2010/02/baked-kale-chips.html

Next time I make these I am going to try them with some kind of dip and see how they hold up. Hummus maybe? YUM!

I hope you enjoy them as much I did!
Thanks
MM

3-2-1 Row!

The old boat house of my day is long gone, replaced with a beautiful Olympic quality facility. The rowing movements, lingo and ritual that had been second nature once, have left me too. As I wander the boat house, I find our team picture on the wall, and smile. We were so young and when I let the familiar sounds and smells of the lake wash over me the year 1998 doesn’t seem so long ago. I watch as the current women’s team quietly walk their boat into the house with movements soldier-like and precise to the call of the coxswain. Once the boat is safely racked, all seriousness vanishes and they turn into girls again, laughing, giggling and talking about homework. At one time that was me, but I feel like a stranger here now. This shouldn’t surprise me. Once I graduated from college, I purposely walked away from rowing and haven’t looked back.

I wish I could tell you the reason I turned my back on a sport I loved so much. But I can’t, because there is no reason, at least no worthy reason. I had a stellar novice year. I loved my novice coach, the workouts and my team mates. I learned quickly and showed enough potential to be granted a partial scholarship. Some of my best memories were on this lake and rowing during my novice year was fantastic! However, it was the year after that broke me.

A less patient varsity coach, a more competitive team and high expectations unmet, left me disenchanted and emotionally spent. When criticized, I internalized every failure and tried to work harder, but my progress slowed. In the end, I was injured more, boated less and finally hurt myself enough to need medical attention. I tore a section of the intercostal muscles in my left rib cage while attempting a leg press I knew was too heavy. This injury ended my college rowing career. Though I hung on the last few months of the racing season and left school with a diploma, I felt like a complete failure.

I know I sound dramatic. It’s not like my Olympic dream was torn from me or anything, I just didn’t expect my last year of rowing to end so badly. In the years after graduation, I purposely avoided Master’s rowing opportunities; I ignored the emails from the CSUS Rowing Alumni and lost touch with my team mates. But it didn’t stop there; I let that feeling of failure and fear affect other areas of my life too. I am saddened thinking of the opportunities I let pass because I was afraid. Moral of this story: I let one bad experience define me and it was time to move on.

I stop my daydreaming and force myself to leave the safety of the boat house. I smile confidently and approach the other alumni waiting for practice. I relax as we chat and share our mutual fears before boating up and pushing off the dock. The oar feels familiar in my hands and the sound of the water comforts me as the boat wobbles down the course. This practice isn’t going to be pretty and there are challenges still to come, but I know I can do this. I know, because I have already done this and a hundred other things I never thought I could...until I tried.

Will I still be afraid sometimes? Of course! But I don't feel like a failure anymore. I am a good wife, loving mother, faithful friend and on top of all that, I am and have always been a dedicated athlete.

The Head of the American race is on October 30th, 2010 at the CSUS Aquatic Center - Lake Natoma. More details to come soon at http://www.sacstateaquaticcenter.com/ under special events.

Sincerely,
MM

What A Difference A Year Makes

Today is my birthday.

My hands are shredded, my body is bruised, I didn’t reach my weight loss goal and to top it off I smell bad. Which should really bum me out, but I couldn’t be happier.

Why? Because last year at this time I was fat, miserable and frustrated and today I turned 39 years old and feel pretty awesome.

What was different this time? Instead of just promising, for the umpteenth time, I’d “get fit” by my next birthday, I took steps to make it happen. This time I had a realistic plan that included a fantastic group of like minded people. This time I had Crossfit.

Over the last year, I cleaned up my diet and leaned heavily on Coach Justin, my husband and my awesome friends whenever I struggled. They helped me stay on path through several plateaus, vacations and lots of holidays. Besides a diet overhaul, I worked my tail off!!!

I committed to working out three days a week and each time I stepped into the gym, I treated every workout, every minute; every drop of sweat as a gift. Not only did I expect the best from myself, but so did the people busting their butts around me. To see results was the reason I worked out, but the community was the reason I came back day after day and for that I am most grateful.

Before I get all teary, I’d like to say, “Thanks!!” to everyone for the support and inspiration. While I didn’t reach my goal this time around, I know I will and soon.
Here are some things I’ve learned about myself along the way:

I now “complain” my clothes are too loose rather than sob because I have “nothing to wear”.

I couldn’t care less about the latest diet book, pill or shake because I eat real food and it tastes great.

Food is no longer my enemy but a wonderful, guilt-free fuel that keeps my body in motion.

Fear is not an insurmountable roadblock but a speed bump to roll over on my way to better things.

And lastly, my beauty and strength are not defined by the cover of a fashion magazine.

Sincerely,
MM

PS: Here are my stats if you are interested, but the biggest gains I’ve made…they can’t be measured.

Now for some new goals………hmmm…………muscle ups anyone? :)

August 2009
Weight: 215
Bust: 47.00
Waist: 44.00
Hips: 46.00
Thigh: 26.00
Goal Loss: 50 lbs.

August 2010
Weight: 175
Bust: 39.50
Waist: 34.00
Hips: 39.50
Thigh: 24.25
Actual Loss: 40 lbs.

Primal Hash

I like white potatos and miss home fries, hashbrowns and hash. This recipe helps satisfiy that craving some.

1 large cooked sweet potato diced
2-3 strips bacon diced
(or similar portion of another meat like hamburger or ground turkey)
4 eggs over easy or any style you like
1/2 c diced onion (optional)

butter or oil if needed


Saute diced bacon until done to taste, remove from pan, leave some oil for cooking.
Add diced onion to pan, saute until soft.
(Add any spices now. Salt, pepper, cinnamon, cayenne, garlic powder. Just play around with it.)
Add diced sweet potato and bacon too, mix to coat with oil.

Flatten all gently into pan and cook until heated through or until crispy on bottom, flip and do the same on the other side.

Remove from pan and cook your eggs so the yolk is still a little runny.

Serve a portion of hash with 2 eggs on top. The soft yolks add moisture and create a yummy "sauce". Love it with hot sauce too.

Maked 2 servings

Finding Your Spark

When I meet new members at the gym, Justin (the owner of CrossFit Victrix) often asks me to share with them, “The one change you made that was the most effective in achieving your fitness goals.” And when he asks, I usually draw a blank. (Nothing like being put on the spot!)

Seriously though, if I had to name one change, it was making my health a priority….and finding something that motivated me to go out and get fit. (OK, that is two things, but you get the idea.)

When I was young and single, I hiked, ran, and went camping often. I loved being active and felt my best (mentally and physically) when I was moving around. In fact, my love of the outdoors was a major factor in me and my husband connecting and eventually marrying. Seven years and two kids later however, things had changed.

Our hiking and camping trips were few and far between. My days were filled with work, taking care of the kids and the household chores. Even with my husband’s help, there never seemed to be enough time in the day to get everything done, let alone exercise.

Not only had I become less active, but I’d gained weight when I was pregnant and hadn’t lost any of it. My body had changed so much, I no longer felt like myself. So I tried some popular diets (Slim Fast, Body for Life, Weight Watchers) and had moderate success, but the weight never stayed off for long. I wanted to exercise, but with two small children to care for, I felt guilty spending the time away from home. While I adored my family, I was 50 pounds overweight, always exhausted and generally miserable.

What’s worse is my story is pretty common. As life changes and our responsibilities increase, activities related to health and well being often become the last items on our to-do lists. (This is where I jump on my proverbial soap box and let you know, it doesn’t have to be that way.)

What motivated me to change? The picture below, taken in August, 2009 on my 38th birthday. (I’m the one in pink.)



When I saw this picture, I could no longer deny my weight gain. I was over 216 pounds and the heaviest I had ever been.

Coincidentally, that other gal in the photo, she was my motivation…my spark. She’d recently started to CrossFit (the bruise on her shoulder was from a dumbbell push press work out) and she'd started eating a more “primal/paleo” diet. She loved both! Her enthusiasm was overwhelming and since my diet and fitness routine was not working, her endorsement was the push I needed to try something new. (Thanks Sally!!)

Even though I feared I’d make a fool of myself, I attended a few CrossFit classes. Well, I LOVED the workouts, the people, all of it! I was hooked! I now work out three days a week and enjoy being part of a fantastic, supportive community of friends. I never skip workouts (even when the posted workout looks like it may kill me) and I no longer feel guilty taking time for myself. That was almost nine months ago and this is me now, May, 2010 and 180 pound.



I am a happier, healthier, more active mother and wife. I have lost 35 pounds and I am still losing. (Just 15 more to go!) But more importantly, I am stronger, faster and I feel beautiful again for the first time in years! This is the best feeling.

(I’m stepping off my soap box now.)

I know this story reads like a CrossFit advertisement, but that was not my intention. I fully understand this is my story and all the things that inspired me personally may do nothing for you. So instead of feeling pressured to follow my lead, consider yourself encouraged. Encouraged to find that spark (whatever it may be) that gets you on the path to good health and fitness. Or better yet, be that spark that encourages others to do the same.

Looking foward to a healthier future,
MM

“Sick of Eggs” Breakfast Bars

I don't know about you, but I get tired of eggs for breakfast. Below is a recipe from Elena's Pantry for gluten free/vegan breakfast bars, that I modified (original recipe linked below). These are great as a snack as well as a tasty breakfast on the go.

Recipe
1 ¼ cup blanched almond flour
¼ teaspoon sea salt
¼ teaspoon baking soda
¼ cup butter melted
¼ cup honey or maple syrup
1 egg beaten
1 teaspoon vanilla
½ cup shredded coconut
½ cup pumpkin seeds
½ cup sunflower seeds
¼ cup sesame seeds
¼ cup raisins
¼ dark chocolate chips (optional)

1. In a small bowl, combine almond flour, salt and baking soda.
2. In a large bowl, combine butter, honey or maple syrup, egg and vanilla.
3. Stir dry ingredients into wet.
4. Mix in coconut, pumpkin seeds, sunflower seeds, sesame seeds and raisins.
5. Grease an 8x8 baking dish with butter.
6. Press the dough into the baking dish well, wetting your hands with water to help pat the dough down evenly.
7. Bake at 350° for 20 minutes or until golden.
8. Chill and Serve. (Chilling makes the bars stay together better, esp while cutting)

This version is gluten and grain free, but get creative. Other ingredient options: dried cranberries, chopped dates, apple sauce (to replace the sweetener), coconut oil (instead of butter), cinnamon, oats, flax seed, dried fruit, spirulina powder.

If you want to see the original recipe it is here: http://www.elanaspantry.com/breakfast-bars/

Enjoy!
MM

Sugar Free?

When a guy at my gym announced he was attempting to go without sugar for one month, I was curious. Curious as to, “Why anyone would want to do that!?!?” but I was in no way interested in participating.

However, the next day, the idea popped up again and lingered. After asking a few questions and getting a loose idea of the concept, I privately reconsidered. Could I actually do this? Maybe I could.

My “No-Sugar” Challenge

For one month, I would refrain from adding sugar to anything. "Sugar" includes white sugar, brown sugar, honey, brown rice syrup, agave syrup, maple syrup, corn syrup, Stevia™, Spelnda™, Equal™ or any other sugar substitute. As well as refrain from eating obviously sugar laden foods, like cookies, candy, donuts, BBQ sauce, ketchup, soda, vanilla lattes, jelly or jam. Thankfully February is the shortest month of the year!

Week One: Not Too Bad

I usually have a little chocolate after dinner or a cup of tea with honey, but these things were easy to avoid if I went to bed earlier. I also realized these late night indulgences were more of a habit than anything else. I managed to eat well during the Super Bowl and even skipped my husband’s famous, homemade chocolate chip cookies. OK, fine. I wrapped a few cookies and put them in the freezer, but I haven’t eaten them. Freezing the cookies made me feel like I hadn’t missed out.

Highlights: I avoided the Super Bowl Binge.

Lowlights: I had a hard time adjusting my nightly snacking habits and going to bed earlier.

Week Two: Much Harder Than I Expected

I had forgotten about Valentine’s Day and the unavoidable candy frenzy. My Valentine’s project for my husband even included a heart-shaped box of chocolates! What was I thinking?! I felt like candy was everywhere. I almost stumbled when my daughter came home from school with a sack full of cards, candy and cookies. But we kept to our holiday routine; she handed over the loot, we picked out a few items for her to keep and the rest we threw away. After two weeks of hard work, it was going to take something spectacular to sway me, like a slice of Godiva Chocolate Cheesecake™, not a box of hot pink Nerds™.

Highlights: I survived Valentine’s Day without a hitch.

Lowlights: I have been reading labels more carefully and I am continually surprised to find added sugar in foods I wasn’t aware contained sugar.

Week Three: Portion Control

Since I wasn’t eating sugar, I felt I was allowed larger portions at breakfast, lunch and dinner. This wouldn’t be bad, if I had been eating a ton of sugar before. However, the treats I’d given up were in no way equal to the larger portions I was consuming. I knew I was eating more because I felt deprived, so I allowed myself to eat heartily for a few days without guilt. I also discovered mandarins were in season and bought a five pound box. These were the sweetest mandarins I had ever eaten and they helped satisfy my sweet tooth. Which got me thinking, were these mandarins really super sweet or had cutting out processed sugar reset my taste buds?

Highlights: Even an army of Girl Scouts with their evil cookies couldn’t derail me and I’d lost six pounds!

Lowlights: Can a person overdose on mandarins? The last week of the quarter was coming at work and I was scared.

Week Four: Quarter End

I have never been so happy about budget cuts! With the down turn in the economy, our quarter ends were no longer the snack food free-for-all they used to be. We used to have five pound bags of M&M’s™, giant bins of brownie bites, huge tubs of licorice and sugary granola bars galore. This year things were toned way down. I also made sure to bring my own snacks; keep hydrated and not let myself get too hungry. At midnight on February 28th, 2010, the quarter was over and so was my "no-sugar" challenge. I had made it all month long without sugar.

Highlights: I am the ruler of my diet destiny!

Lowlights: Now what?

Conclusion

After a month without it, will I reintroduce sugar into my diet? Yes, I will.

While I know sugar is not necessary to survive or thrive, in moderation certain sugars (like honey) increase my enjoyment of the food I eat. I mean, have you ever tried to prepare a nice honey Dijon salad dressing without the honey? ICK! And what fun is eating, even healthy eating, if you do not enjoy the taste of your food?

Don’t get me wrong, I am glad I completed this challenge. It was an eye-opening experience for me on levels both dietary and personal. If I had to sum up what I learned with a quote, this quote by Mark Twain would do the job best: “All things in moderation, including moderation.” Moderation…what a novel concept!?

So, even if my story doesn’t prompt you to start a "no-sugar" challenge of your own, I hope it encourages you to take a closer look at the amount of sugar you eat every day. You may be surprised. Now please excuse me, I have a hot date with some frozen chocolate chip cookies.